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35910
Water Boy
Joined: 02 Mar 2003
Posts: 64
Location: Pennsylvania, USA
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 Posted: Sun Mar 02, 2003 11:36 am Post subject: My Training Program |
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Hey all! I just found this board after a long and fruitless [till now] search for a message board dedicated to track. Let me begin by introducing myself.
I am 18 years old, and I used to run track and cross country in 9th grade of High School. Best times then - 1600 - 5:15 5K - 20:20.
I am now a Freshman at a college that does not have a track program so I just run on my own. This past fall I ran a 5:00 flat 1600. I am beginning a spring training program with a friend of mine who was a great runner in High School, he ran sub 4:30 in the mile. Here is the program, he says this is what he used to get fast, its adapted from the program that he trained on with Olympic runner Steve Spence, who was a graduate of our high school.
Week 1 - M, T, W, TR, F, S, Su - 4 min warm up/cool down, 1 mile @6:00/mile pace
Week 2 - M, W, F, Su - 8 min w.u./c.d., 2 mi. @6:00/mile pace
T, TR, S - 4 min w.u./c.d., 1 mi. @6:00/mile pace
Week 3 - Repeat Week 2
Week 4 - M, W, F, Su - 12 min w.u./c.d., 3 mi. @7:00/mile pace
T, TR, S - 8 min w.u./c.d., 2 mi. @7:00/mile pace
Week 5 - Repeat Week 4
Anyway you can see what kind of a progression we have here. I am liking the idea that we have a lot of quality work outs. He says to make sure to keep an even pace for these workouts. This is the beginning of our program where we build endurance, but not SLOW endurance, rather the kind that will benefit us for the purposes of running the mile. It generally seems to increase like this in a linear fashion, he gave me the first 9 weeks I don't know what his plan is after that.
Does anyone here have any comments on this program, my running, anything of that nature? I am interested to see if anyone else has ever tried something like this.
I look forward to posting regularly in this board, it seems like a nice place. 
~Jason |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sun Mar 02, 2003 1:54 pm Post subject: |
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Hi Jason,
Welcome to Run-Down! 
I assume the paces in that program refer to your friend's training level and not necessarily yours at this point? Or are they already adjusted for your level?
It is a rather race-specific conditioning approach, which is generally a good thing, but it strikes me as a bit dull. You're basically doing the exact same thing day after day, week after week, just a bit more each time. Nothing necessarily wrong with that, but I'd get bored with it pretty quick. There's also not a great amount of volume in there -- your week 1 workouts are a mere 14 minutes -- so I'm not sure that maximizes the rate you can improve. The other thing that doesn't quite click with my way of thinking is that I'm not overly in favor of intervals in training that are the same distance as the race you are training for. Nothing to be gained from that, in my opinion. You'll never fully simulate a race in training, so you're left trying too hard (and doing harm) in trying to do so and/or being left disappointed by the compartive time differences...
Dan
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35910
Water Boy
Joined: 02 Mar 2003
Posts: 64
Location: Pennsylvania, USA
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| Posted: Sun Mar 02, 2003 3:59 pm Post subject: |
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Yeah the program is based on his experience. Its based on when he was running a similar mile to what I run now and the steps his coach took to take him to the next level.
I know that the week one workouts are pretty short, but I have been doing only weight lifting all winter and not running at all so I am glad that it gives me an easy beginning.
As for running intervals that are the same as my race... I don't really think we are running intervals at all in this program. We are just running the 1, 2, 3, 4, or 5 miles straight at a specific pace.
One thing is for sure, I have a goal race that is 4 months away, if my friend doesnt introduce some speed work before that time period I am going to have break with his program. Right now though I am willing to believe what he has to say as he has the experience.
One of my favorite workouts was 16x200 at 30 secs under my goal mile pace. Last fall I was shooting for 5:00 mile so i ran the 200's at 32s a piece with a min break in between. So I guess now with my goal of 4:30 mile I would run the 200's at 30s... maybe even have less rest involved as well. In the fall I also ran 1000's at my goal pace... would have to consult my log for more... also did sprint ladders that were killer. Back then I really had no program, only a goal and determination, and I got the goal. We will see what happens this year.
~Jason |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sun Mar 02, 2003 4:29 pm Post subject: |
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| Quote: | | One of my favorite workouts was 16x200 at 30 secs under my goal mile pace. Last fall I was shooting for 5:00 mile so i ran the 200's at 32s a piece with a min break in between. |
That sounds like 5 seconds under pace, not 30, unless I'm doing the math wrong...
The stuff you did previously without a program in place is more along the lines of what I would recommend, but to each his own.
The one thing I would caution against is waiting till the last minute to introduce speed work if the program isn't headed that direction. By that point, you're probably better off sticking with what you've got and not trying to change things up too dramatically.
Dan
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35910
Water Boy
Joined: 02 Mar 2003
Posts: 64
Location: Pennsylvania, USA
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| Posted: Sun Mar 02, 2003 5:48 pm Post subject: |
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| Dan wrote: | [That sounds like 5 seconds under pace, not 30, unless I'm doing the math wrong...
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I meant 30 sec off the entire mile time... so running the 200's at a 4:30 per mile pace... now that I looked back in my logs I was running them in 33s. You are right though too if you look at it from taking the time off of the 200 time.
Well my goal is 16 weeks away. So I think at around week 10, if there is no interval training involved I want to start working it in, have a two or three week transition period of mixing the two... then spend 3-4 weeks doing mostly intervals of higher intensity/lower mileage... tapering down to the race at week 16.
I am trying to build up a base, because in the fall, I had plenty of speed, but my endurance was really not where I wanted it to be. When I say endurance I don't mean long slow endurance either, I mean the ability to maintain a high speed... maybe thats called stamina? To this day I am that guy who can burn your socks off in the last hundred, so I am less worried about speed development for that reason...
Which brings me to another thing, what do you advocate... periodization or building all skills together in a linear fashion?
~Jason |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sun Mar 02, 2003 5:57 pm Post subject: |
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Tough to make it through a mile without the endurance...
| Quote: | | what do you advocate... periodization or building all skills together in a linear fashion? |
I'm more in favor of working on all skills together as much as possible, and doing so year-round. Not necessarily everything in the same workout, but at least a regular training component. I've had good luck keeping people healthy while training at near-maximum intensity, despite most people's belief that would lead to nothing but injuries. The key is consistency in training and having the body ready at all times to handle that intensity, both of which are difficult to accomplish with typical periodization approaches.
Dan
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guest
Guest
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| Posted: Wed Mar 05, 2003 11:20 am Post subject: |
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DAN WROTE
| Quote: | | Unless you're a sloth or crippled, there is absolutely no speed component to 34 second pace for a competitive (non-bantam or masters!) runner |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Mar 05, 2003 11:38 am Post subject: |
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Hmm, care to explain this one?
| Quote: | Users posting from this IP
Hammer [ 331 Posts ]
Guest [ 5 Posts ]
jason [ 5 Posts ] |
I guess that gives me two people to ignore now... 
Dan
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Hammer
Varsity
Joined: 17 Jan 2002
Posts: 385
Location: New Mexico
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| Posted: Wed Mar 05, 2003 1:18 pm Post subject: |
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Dan,
Hey I posted the guest post, JASON is a kid in one of my classes, so he uses my computer, leave him alone.
When I read the thread with the #### guy I couldn't help myself. So I had Jason log off and posted. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Mar 05, 2003 1:29 pm Post subject: |
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| Quote: | | JASON is a kid in one of my classes, so he uses my computer |
Ok, I'll take your word for it as long as I'm not given reason to believe otherwise.
Dan
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